Location: Birds Nest
Date: 2023-04-17
Weather: A cool breezy 37
Q: Quick Match
PAX: 5 – Bootlegger, Sour Mash, Linguine, Beethoven , Quick Match
Warm-O-Rama
A little stretching OYO.
Tha Thang
PAX started with a 1/2 mile relay run with the last PAX in the line sprinting to the front of the line and replacing the first PAX.
Next, the PAX stopped to do uphill sprints followed by an exercise once PAX walked back down the hill.
40 yard uphill sprint- 15 Merkins
40 yard uphill sprint- 30 walking lunges
40 yard uphill sprint- 15 tricep dips
40 yard uphill sprint- 15 burpees
40 yard uphill sprint- 15 squats
40 yard uphill sprint- 1 min. Plank
PAX jogged 1/4 mile and happened to find another hill to sprint up.
40 yard uphill sprint- 15 squat jumps
40 yard uphill sprint- 25 calf raises
40 yard uphill sprint- 15 plyo merkins (2 sec. hold at the bottom of the merkin)
40 yard uphill sprint- 30 lunge hops
40 yard uphill sprint- 15 reach down SSH’s
40 yard uphill sprint- 40 yard uphill bear crawl
PAX cooled down will walking to the parking lot for COT.
End in COT